Postpartum Exercises

Postpartum exercises - is an exercises for mothers who are finished delivering their baby.
it is only done during the 1st few weeks after birth to rest and to get know the baby.

Purposes of postpartum exercises:

1. gentle exercises helps to heal the muscles
2. to regain shape
3. to be able to lose some weight
4.ables to circulate blood throughout the system
5. helps to regain back the strength
6. helps the mother to be active in such tasks

Types of postpartum exercises:

1. Walking
2. Leg Bracing
• Cross your ankles and straighten your legs. Tighten your thighs and
squeeze your buttocks together. Hold for a count of 5.
• Repeat 3 to 5 times
3. Kegels (pelvic floor exercises)
Kegel exercises strengthen the muscles of the pelvic floor. These muscles are

weakened by the birth process and should be exercised right after birth. However, it may be

hard to do these exercises soon after your delivery. Do as many as you can, and the tone will

slowly return.
• Gently tighten and then relax the muscles of your perineum (pelvic floor
muscles).
• May be done lying down, sitting or standing.
• Start with 2 - 3 seconds per tightening (contractions), moving up to 5 and then
to 10 seconds. End by holding your contraction for 20 seconds.
• Begin with 2 - 3 contractions per session and build up to holding 5 contractions
several times per day.
• Don’t be discouraged if these are hard to do at first. They will become easier
with practice.
4. Abdominal strengthening
Do each exercise one to two times each day with 3 to 5 repetitions.

a. Pelvic tilt — will help tone and strengthen your abdominal muscles and relieve

backache.
• Lie on your back, with your knees bent.
• Tighten your stomach and buttock muscles to tilt your pelvis.
• Flatten the small of your back against the floor and hold for a count of 2 to
3 seconds.
• Increase gradually to a count of 10.
• Relax and exhale.
• Repeat 3 to 5 times.
 CAUTION: DO NOT arch your back, stick out your abdomen or push with your feet to
do this motion. Remember to always contract your pelvic floor before doing abdominal muscle
exercises.

b. Abdominal breathing - Deep abdominal breathing will help you regain the strength in
your abdominal muscles and help you relax.
• Lie down on a comfortable surface with your knees bent.
• Relax your body as much as possible, allowing your weight to sink into the
surface on which you are lying.
• Gently put your hands on your abdomen, close your eyes and being to
notice your breathing.
• Inhale. Abdomen and hands rise upwards; stretch your abdominal muscles
outward. Hold for a count of 5.
• Exhale, abdomen and hands fall down-ward; pull in your abdominal
muscles.
• Hold for a count of 5.
• Repeat 3 to 5 times.
c. Ankle circles (to enhance circulation)
• Make 10 circles with your ankles clockwise, then repeat counter-clockwise.
• Do the ankle circles in different positions such as sitting, lying down, etc.
• Repeat circular pattern 3 to 5 times.
d. Leg sliding/stretches
• Lie on your back with one knee bent.
• Keep your back flat while sliding the heel of the straight leg up and down
the surface on which you are lying.
• Work only within the range where you can keep your back flat.
• Repeat 3 to 5 times with each leg.
5. Arm and upper back stretch
• Raise your arms over your head keeping your elbows straight with your
palms facing one another and hold for 5 to 10 seconds.
• Lower your arms out to your side, palms facing downward. Keep your
upper boack straight.
• Bring the backs of your hands together as far as possible behind your
back and hold for 5 to 10 seconds.
• Repeat 3 to 5 times.
6. Sit-backs
Begin these about 1 - 2 weeks after birth.
• Sit with your knees bent, feet flat on the floor and arms stretched out
in front of you.
• Lean back as far as you can without feeling weak or unsteady.
• Gradually increase the distance you lean back as you build up
strength.
• Soon you will be able to lean all the way to the floor, and then you can
vary this exercise with folding your arms over your chest.
7. Diagonal sit-up (waistline exercise)
• Lie on your back with your knees bent.
• Exhale as you raise your head and right shoulder.
• Point your right hand toward your left knee, keeping your heels on the
floor and hold for a count of 5.
• Lower your head slowly for a count of 5 while breathing in through your
nose.
• Repeat using your other side, pointing your left hand toward your right
knee.